- Joined
- Aug 20, 2005
- Messages
- 1,837
Haven't been training seriously since late summer, this week I have came back to the gym to do some seriouss work. Now I am cruising so I won't make any dramatic gains, I will just focus on regaining some muscle during the first month of this cruise then leaning out a little bit during the other part. Usually it is very hard for me to stick with the plan when cruising, this is why I decided to make this log - I want to do everthing to the dot this time no missed meals, no unplanned cheats, no missed workouts etc. For the past months I was on 150mg test cyp, now I switch to more advanced hrt protocol 100mg test cyp/100mg masteron/100mg npp and see how it goes. No hgh, no peptides, no AIs this time, just 100mcg T4 ed. I am planing to do this for 8-12 weeks at least
Now I am sitting only 215lbs
THE DIET:
I will have high (legs and maybe back workout days), medium (chest/triceps and shoulders/biceps days) and low (off days) carb days
Medium carb day:
MEAL1
1 cup oatmeal
banana
30g whey
MEAL2 pwo
2 cups white rice
8 oz white fish
MEAL3
2 cups white rice
8oz white fish
MEAL4
1 cup brown rice
8oz chicken
MEAL5
10oz beef
salad
MEAL6
5 whole eggs or cottage cheese, whey with almonds
High carb days:
Protein stays the same just increase carbs
meal1-100g carbs
meal2-125g carbs
meal3-75g carbs
meal4 and meal5 - 50g carbs
Low carbs days:
I will have 50g carbs with 3 meals: 2,3 and 4 for total 150g carbs. I will add some fats avocados and coconut oil this day too
So carbs varies from 150 to 400g day, protein 200-250g and fats 30-55g
TRAINING SPLIT:
Quads/hams/calves
Chest/triceps
Back/calves
Shoulders/biceps
I do not have set days where I train certain bodyparts, I will be working out 3-5 times a week, so every body part will be hit every 4-8 days
No cardio, I will be having 2-3 muay thai sessions a week
Advanced HRT protocol:
First week I will go with 50mg cyp/50mg masteron/50mg npp MWF for total 300mg week, then lower to 200mg total week and do only MTh injections
Now I am sitting only 215lbs
THE DIET:
I will have high (legs and maybe back workout days), medium (chest/triceps and shoulders/biceps days) and low (off days) carb days
Medium carb day:
MEAL1
1 cup oatmeal
banana
30g whey
MEAL2 pwo
2 cups white rice
8 oz white fish
MEAL3
2 cups white rice
8oz white fish
MEAL4
1 cup brown rice
8oz chicken
MEAL5
10oz beef
salad
MEAL6
5 whole eggs or cottage cheese, whey with almonds
High carb days:
Protein stays the same just increase carbs
meal1-100g carbs
meal2-125g carbs
meal3-75g carbs
meal4 and meal5 - 50g carbs
Low carbs days:
I will have 50g carbs with 3 meals: 2,3 and 4 for total 150g carbs. I will add some fats avocados and coconut oil this day too
So carbs varies from 150 to 400g day, protein 200-250g and fats 30-55g
TRAINING SPLIT:
Quads/hams/calves
Chest/triceps
Back/calves
Shoulders/biceps
I do not have set days where I train certain bodyparts, I will be working out 3-5 times a week, so every body part will be hit every 4-8 days
No cardio, I will be having 2-3 muay thai sessions a week
Advanced HRT protocol:
First week I will go with 50mg cyp/50mg masteron/50mg npp MWF for total 300mg week, then lower to 200mg total week and do only MTh injections